Standup Journal Magazine

Standup Paddling Fitness: Sup Tricep Burnout Drop Sets

Pushups are a great way work the upper body, and specifically to completely burnout the triceps (the back of the arms). When done on a SUP, the challenge only increases especially right after you’ve paddled your brains out for a bit. So use this sequence to fry those tri’s at the end of a good paddle sesh.

You will do each exercise back to back, with no resting, starting from the toes and eventually dropping to the knees, and then finally one leg extended and one knee down. These are known as “drop sets” and should be completed to “failure” in order to make you a “success” on the sup.

Starting Position:

Full Pushups from the toes. Hands directly under the shoulders but a little wider than the shoulders and hips slightly elevated so as to pull to low belly in. Bend the elbows and lower your chest towards your board, going as low as you can. Complete as many as you can….

Next Position:

After completing as many pushups on the toes, drop to the knees, and bring the hands in a little closer, specifically directly underneath he shoulders. Keep your elbows grazing the sides of the body as you bend and straighten the arms. Complete as many as you can….

Final Position:

One-legged kneeling pushup. Take an all fours kneeling position and extend one leg. Keep the elbows in close as you bend and straighten into a tricep pushup and keep the lifted leg at hip height. Do as many as you can and be sure to switch legs when you feel it’s necessary before ending in failure.

These burnouts will have you continually dropping your weight lower and lower towards the board until you drop for good in the sweet ecstasy of blasted triceps that are only the beginning of lean, strong, paddling arms!

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